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Old 10-07-2010, 06:26 PM   #21
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07-OCT-10

16 weeks to my contest

* NOTE - All my deadlifts are done with a hook grip due to my previous bicep injuries

Reverse Band Sumo Deadlift - Raw

225 x 5
315 x 5
365 x 4
405 x 3
445 x 3
475 x 3
515 x 3

Band Leg Curls 4 x 6-10s
45* Inverse Curl + 40lbs chain 2 x 8s
Side Bends 4 x 6-10s
Abs 3 x 5-20s
Kettlebell Snatches - 6 each arm w/ 24kg KB
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Old 10-10-2010, 07:41 PM   #22
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10-OCT-10

Manpon Bench Press + Mini Bands(80lb @ lockout)
(A manpon is a half foam roller pressed to on the chest)

bar x 10
135 x 8
185 x 5
225 x 5
275 x 4
295 x 4
315 x 3
335 x 3
365 x 1
375 x 1
395 x 0 bar went out of the groove

Crazy Bells - See video

24kg kettlebells x 12
24kg kettlebells + 25lb plates x 12

Football Bar Tri Extensions 4 x 10-15s
Band Pushdowns 2 x failure
Machine Rows 4 x 10-15s
Pull aparts 2 x 10-15s

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Old 10-10-2010, 11:48 PM   #23
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crazy bells looks intense man....

and as far as I'm concerned a manpon is this:

Quote:
Man-pon: a tightly wound paper towel or toilet paper approximately 6 inches in length that is placed between the ass cheeks to prevent... leakage.

hahahhahahahhahahhaha
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_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

"Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe"
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Old 10-11-2010, 06:24 PM   #24
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11-OCT-10

Lactic Acid Tolerance Box squat w/ Safety Squat bar
bar x 10
170 x 2
260 x 2
310 x 2 x 15 sets w/ 30 sec rest between

Machine Leg Curl 4 x 8-15s
Back Attack 3 x 15-20s
Abs 5 x 5-20s
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Old 10-14-2010, 07:58 PM   #25
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13-OCT-10

Felt weak today and could not reach my PRs

DB Floor Press

40s x 10
60s x 10
80s x 10
90s x 9
100s x 8
110s x 8
120s x 8
140s x 5 (PR was 7) - see video

Med Grip Floor Press to 3 board + mini band(+80lb force @ top)

315 x 5
350 x 5
350 x 5
365 x 3

Smith Rack Tri Pushups x 2 to fail
Band Rear Delt Raises 5 x 10s
DB Shrugs 3 x 10-15

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Old 10-14-2010, 08:04 PM   #26
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14-OCT-10

Set some big PRs tonight

Concentric Safety Squat Bar Good Mornings

Bar x 8
170 x 5
220 x 4
260 x 3
310 x 2
350 x 1
400 x 1
440 x 1 - 30lb PR - see video
480 x 1 - 70lb PR - see video

Zercher Squat - Hi Pin w/ Harness

225 x 5
315 x 3
350 x 3

Kettlebell Swings 3 x 8-10s
Reverse Hypers 3 x 10-12s
Weighted Abs 5 x 5-20s
Grip Work





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Old 10-17-2010, 07:46 PM   #27
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17-OCT-10

Zero Momentum Bench Press (85%)

Bar x 10 + mini bands (80lb @ top)
Bar x 10
Bar x 5 + 40lb chain
Bar x 5 + 80lb chain
Bar x 5 + 160lb chain
135 x 5
175 x 4
225 x 3
270 x 1
280 x 1
285 x 1
295 x 1
295 x 1
295 x 1 (535lb total @ top)

Reverse Band JM Presses - Light band

225 x 10
225 x 10
225 x 10

Band Pushdowns 2 x fail
Chuck V Rows 3 x 10-15s
Band Lateral Delt Raise 3 x 10-15s
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Old 10-18-2010, 08:04 PM   #28
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18-OCT-10

Stability Chain Squats (these are Squats with the chain hanging free rather than deloading on the floor, working the stability of the lift)

135 x 5 + 160lb chain
225 x 3
335 x 2 - 8 sets

Romanian Deads

405 x 5
405 x 5

Cable Pullthroughs 3 x 12-15s
Abs 5 x 5-20s
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Old 10-20-2010, 08:12 PM   #29
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20-OCT-10

Speed Bench + 80lbs chain

150 x 3
195 x 3
225 x 3
225 x 3
240 x 3
240 x 3 + mini bands (+80lb @ top)
300 x 3
300 x 3
300 x 3

5 Board - Medium Grip + mini bands

315 x 3
345 x 3
365 x 3

Seated Shoulder Press from Pin

135 x 5
185 x 5
225 x 5
265 x 3

Tate Press x 2 to fail
Facepulls 4 x 10-12s
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Old 10-21-2010, 01:14 AM   #30
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Great workout man, strong lifts all over.
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